[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.24,0:00:03.00,Default,,0000,0000,0000,,mental health is not the mystery\Nthat it once was
Dialogue: 0,0:00:03.00,0:00:06.79,Default,,0000,0000,0000,,although there's a lot of things we \Ndon't know about how the brain works
Dialogue: 0,0:00:06.79,0:00:09.48,Default,,0000,0000,0000,,or why people feel certain things\Nor what makes it better,
Dialogue: 0,0:00:09.48,0:00:12.35,Default,,0000,0000,0000,,there also is a lot that we have \Nfigured out since the days
Dialogue: 0,0:00:12.35,0:00:16.41,Default,,0000,0000,0000,,of Sigmund Freud and Carl Jung\Nand those early pioneers of psychology.
Dialogue: 0,0:00:16.77,0:00:19.81,Default,,0000,0000,0000,,There are many things that we can\Ndefinitively say:
Dialogue: 0,0:00:19.81,0:00:24.37,Default,,0000,0000,0000,,"If you do this thing you will see\Nsome amount of improvement ."
Dialogue: 0,0:00:24.85,0:00:27.72,Default,,0000,0000,0000,,The problem is that a lot\Nof these proven strategies
Dialogue: 0,0:00:27.72,0:00:30.22,Default,,0000,0000,0000,,for improving mental health are difficult,
Dialogue: 0,0:00:30.22,0:00:32.67,Default,,0000,0000,0000,,uncomfortable or unpleasant to implement;
Dialogue: 0,0:00:33.02,0:00:37.54,Default,,0000,0000,0000,,and a trap I see people get sucked into\Nall the time is they keep looking
Dialogue: 0,0:00:37.54,0:00:40.93,Default,,0000,0000,0000,,for new solutions, new answers, new ideas,
Dialogue: 0,0:00:40.93,0:00:43.74,Default,,0000,0000,0000,,not because they don't have any solutions
Dialogue: 0,0:00:44.00,0:00:46.82,Default,,0000,0000,0000,,but because they don't like\Nthe solutions they have.
Dialogue: 0,0:00:46.92,0:00:50.17,Default,,0000,0000,0000,,They don't want to implement the things\Nthat they already know
Dialogue: 0,0:00:50.17,0:00:54.89,Default,,0000,0000,0000,,and so they spend hours and hours\Nreading books listening to podcasts
Dialogue: 0,0:00:54.89,0:01:00.32,Default,,0000,0000,0000,,watching YouTube videos to try to find\Nan easier faster or more convenient way
Dialogue: 0,0:01:00.32,0:01:03.68,Default,,0000,0000,0000,,to make the changes they already know\Nthey should be making.
Dialogue: 0,0:01:03.83,0:01:07.37,Default,,0000,0000,0000,,The thing about this is it's at best\Nthis is procrastination
Dialogue: 0,0:01:07.37,0:01:09.08,Default,,0000,0000,0000,,at worst it's avoidance.
Dialogue: 0,0:01:09.22,0:01:14.20,Default,,0000,0000,0000,,Sometimes we need to stop acquiring\Nnew information and focus
Dialogue: 0,0:01:14.20,0:01:17.05,Default,,0000,0000,0000,,on applying the information\Nwe already have.
Dialogue: 0,0:01:17.05,0:01:19.82,Default,,0000,0000,0000,,And rather than looking\Nfor that magic bullet, so to speak,
Dialogue: 0,0:01:19.82,0:01:24.61,Default,,0000,0000,0000,,work on creating a foundation\Ncombined with all of the things
Dialogue: 0,0:01:24.61,0:01:28.50,Default,,0000,0000,0000,,we already know are definitely going\Nto help us if we could get them going.
Dialogue: 0,0:01:28.80,0:01:32.60,Default,,0000,0000,0000,,When I hear somebody in therapy say:\N"I've tried everything",
Dialogue: 0,0:01:33.14,0:01:37.31,Default,,0000,0000,0000,,what they usually mean is:\NI've tried everything that I want to try".
Dialogue: 0,0:01:37.68,0:01:41.29,Default,,0000,0000,0000,,So that's why today instead of presenting\Na new concept,
Dialogue: 0,0:01:41.29,0:01:45.15,Default,,0000,0000,0000,,I'm going to review some things\Nthat you probably already know,
Dialogue: 0,0:01:45.49,0:01:51.12,Default,,0000,0000,0000,,but what I am hoping to do is maybe\Npresent them in a new or novel way
Dialogue: 0,0:01:51.12,0:01:55.41,Default,,0000,0000,0000,,that will make them feel more accessible,\Nmore attainable
Dialogue: 0,0:01:55.80,0:01:58.43,Default,,0000,0000,0000,,or more applicable\Nthan they previously did.
Dialogue: 0,0:01:59.24,0:02:01.88,Default,,0000,0000,0000,,So, without further ado\Nhere are seven things
Dialogue: 0,0:02:01.88,0:02:04.57,Default,,0000,0000,0000,,that you probably already know\Nyou should be doing
Dialogue: 0,0:02:04.84,0:02:07.32,Default,,0000,0000,0000,,but might be struggling to implement\Ninto your life.
Dialogue: 0,0:02:07.48,0:02:11.03,Default,,0000,0000,0000,,And the first is doing things\Nthat you are scared to do,
Dialogue: 0,0:02:11.03,0:02:14.10,Default,,0000,0000,0000,,in other words exposure therapy,\Nfacing your fears.
Dialogue: 0,0:02:14.52,0:02:19.55,Default,,0000,0000,0000,,Your comfort zone only grows\Nwhen you are not in it.
Dialogue: 0,0:02:19.88,0:02:23.12,Default,,0000,0000,0000,,This is critical for you to understand.
Dialogue: 0,0:02:23.12,0:02:27.93,Default,,0000,0000,0000,,And engaging in activities that cause you\Nanxiety or that cause you discomfort
Dialogue: 0,0:02:27.93,0:02:31.98,Default,,0000,0000,0000,,is a lot ... it's kind of like stretching\Nyour emotional range
Dialogue: 0,0:02:31.98,0:02:35.34,Default,,0000,0000,0000,,in the same way that something\Nlike yoga or calisthenics
Dialogue: 0,0:02:35.48,0:02:37.62,Default,,0000,0000,0000,,is like stretching your movement range.
Dialogue: 0,0:02:38.16,0:02:41.90,Default,,0000,0000,0000,,It doesn't necessarily feel great\Nwhile you are doing it.
Dialogue: 0,0:02:41.90,0:02:45.29,Default,,0000,0000,0000,,In fact it can often be an unpleasant\Nexperience while you're doing it.
Dialogue: 0,0:02:45.29,0:02:49.81,Default,,0000,0000,0000,,But if you do it regularly,\Nnavigating the world
Dialogue: 0,0:02:49.81,0:02:52.69,Default,,0000,0000,0000,,becomes more enjoyable and less painful.
Dialogue: 0,0:02:52.82,0:02:54.51,Default,,0000,0000,0000,,And you're less likely to get hurt:
Dialogue: 0,0:02:54.56,0:02:57.95,Default,,0000,0000,0000,,if you stretch regularly,\Nyou are less likely to hurt your body
Dialogue: 0,0:02:57.95,0:02:59.80,Default,,0000,0000,0000,,when you're out and about\Nmoving around
Dialogue: 0,0:02:59.80,0:03:03.47,Default,,0000,0000,0000,,and there's fewer situations that you're\Nunable to physically navigate, right?
Dialogue: 0,0:03:03.55,0:03:07.11,Default,,0000,0000,0000,,When you practice regular exposure therapy\Nand work on
Dialogue: 0,0:03:07.11,0:03:09.38,Default,,0000,0000,0000,,in a sort of a planned strategic manner
Dialogue: 0,0:03:09.38,0:03:13.65,Default,,0000,0000,0000,,facing, and hopefully eventually\Nconquering the things you are afraid of,
Dialogue: 0,0:03:13.65,0:03:16.54,Default,,0000,0000,0000,,the world starts to open up to you.
Dialogue: 0,0:03:16.54,0:03:21.34,Default,,0000,0000,0000,,It becomes more accessible and less scary\Nbecause there are fewer situations
Dialogue: 0,0:03:21.34,0:03:26.04,Default,,0000,0000,0000,,you can imagine that you would find\Nyourself in that overwhelm your anxiety.
Dialogue: 0,0:03:26.23,0:03:30.50,Default,,0000,0000,0000,,This is a huge part of why I used to be\Nso isolated when I was younger,
Dialogue: 0,0:03:30.50,0:03:33.75,Default,,0000,0000,0000,,it's because I was terrified of doing\Nliterally everything
Dialogue: 0,0:03:33.75,0:03:36.85,Default,,0000,0000,0000,,other than playing video games in my room,\Nto be honest with you.
Dialogue: 0,0:03:37.18,0:03:41.54,Default,,0000,0000,0000,,And so I avoided people I avoided\Nopportunity, I avoided school,
Dialogue: 0,0:03:41.54,0:03:45.72,Default,,0000,0000,0000,,I avoided work because I felt like\NI had so few skills
Dialogue: 0,0:03:45.72,0:03:48.77,Default,,0000,0000,0000,,and so little coping ability that\Nit was only a matter of time
Dialogue: 0,0:03:48.77,0:03:51.99,Default,,0000,0000,0000,,before I'd encounter a situation\Nthat would completely overwhelm me,
Dialogue: 0,0:03:51.99,0:03:54.67,Default,,0000,0000,0000,,so I didn't enter situations like\Nliterally I just didn't
Dialogue: 0,0:03:55.03,0:03:59.51,Default,,0000,0000,0000,,The more confidence you have\Nabout your ability to navigate
Dialogue: 0,0:03:59.51,0:04:02.92,Default,,0000,0000,0000,,these stressful situations\Nthe less scary life becomes
Dialogue: 0,0:04:02.92,0:04:04.98,Default,,0000,0000,0000,,and the more opportunities you have.
Dialogue: 0,0:04:04.98,0:04:08.16,Default,,0000,0000,0000,,The second thing that you probably\Nalready know you should be doing
Dialogue: 0,0:04:08.16,0:04:12.50,Default,,0000,0000,0000,,but might be struggling to do\Nis taking good care of your living space.
Dialogue: 0,0:04:12.50,0:04:16.05,Default,,0000,0000,0000,,Unless you are an absurdly wealthy person,\Nyou are going to spend
Dialogue: 0,0:04:16.05,0:04:19.09,Default,,0000,0000,0000,,the vast majority of your life\Nin two environments:
Dialogue: 0,0:04:19.09,0:04:21.58,Default,,0000,0000,0000,,the place that you work\Nand the place that you live.
Dialogue: 0,0:04:21.58,0:04:24.16,Default,,0000,0000,0000,,Now the place you live: you might own\Nyour entire home,
Dialogue: 0,0:04:24.16,0:04:25.93,Default,,0000,0000,0000,,you might rent, you might have a room
Dialogue: 0,0:04:25.93,0:04:26.65,Default,,0000,0000,0000,,you might have a condo.
Dialogue: 0,0:04:26.65,0:04:29.68,Default,,0000,0000,0000,,Whatever you have you have\Nan environment that you call home.
Dialogue: 0,0:04:29.97,0:04:32.59,Default,,0000,0000,0000,,And so these two environments,\Nyour work and your home,
Dialogue: 0,0:04:32.59,0:04:36.33,Default,,0000,0000,0000,,they have a tremendous impact\Non your mental health
Dialogue: 0,0:04:36.56,0:04:40.10,Default,,0000,0000,0000,,if for no reason, no other reason,\NI should say, than volume.
Dialogue: 0,0:04:40.10,0:04:42.56,Default,,0000,0000,0000,,They're where you spend\Nthe majority of your time
Dialogue: 0,0:04:42.56,0:04:45.76,Default,,0000,0000,0000,,and so the way they look,\Nthe way they feel, the way they function,
Dialogue: 0,0:04:45.76,0:04:49.06,Default,,0000,0000,0000,,is critical to your emotional well-being-
Dialogue: 0,0:04:49.06,0:04:52.81,Default,,0000,0000,0000,,We know that the environments\Nthat you spend your time in
Dialogue: 0,0:04:53.08,0:04:55.81,Default,,0000,0000,0000,,have a huge impact on your mental health.
Dialogue: 0,0:04:56.20,0:04:59.15,Default,,0000,0000,0000,,And basically, what it comes down to\Nfor me, my phrasing is,
Dialogue: 0,0:04:59.15,0:05:02.32,Default,,0000,0000,0000,,if you're your home doesn't feel\Ncomfortable to you,
Dialogue: 0,0:05:02.54,0:05:06.68,Default,,0000,0000,0000,,you basically never feel like your home,\Nit's like you don't have a home,
Dialogue: 0,0:05:06.100,0:05:09.39,Default,,0000,0000,0000,,you don't have a space: you have a home
Dialogue: 0,0:05:09.68,0:05:14.34,Default,,0000,0000,0000,,but what you don't have is a space\Nin this world that feels right to you:
Dialogue: 0,0:05:14.55,0:05:17.07,Default,,0000,0000,0000,,that's what you're missing\Nand we all need that
Dialogue: 0,0:05:17.07,0:05:19.03,Default,,0000,0000,0000,,and I believe we all deserve that.
Dialogue: 0,0:05:19.03,0:05:22.12,Default,,0000,0000,0000,,But you will not have one\Nunless you make one
Dialogue: 0,0:05:22.12,0:05:24.96,Default,,0000,0000,0000,,you're the one that has to create\Nand maintain it;
Dialogue: 0,0:05:24.96,0:05:27.98,Default,,0000,0000,0000,,and I don't always like that either\Nbut I don't make the rules,
Dialogue: 0,0:05:27.98,0:05:30.44,Default,,0000,0000,0000,,I just report on them\Nand this is the way we work
Dialogue: 0,0:05:30.44,0:05:35.13,Default,,0000,0000,0000,,Taking good care of your environment\Ncan be a very time-consuming task
Dialogue: 0,0:05:35.13,0:05:37.94,Default,,0000,0000,0000,,especially if you've neglected it\Nfor a long time
Dialogue: 0,0:05:37.99,0:05:40.89,Default,,0000,0000,0000,,but remember that you don't have\Nto do it all at once, right?
Dialogue: 0,0:05:40.89,0:05:44.96,Default,,0000,0000,0000,,Start small do a little bit each day\Nand before you know it
Dialogue: 0,0:05:45.31,0:05:47.32,Default,,0000,0000,0000,,maybe your heart will have a home again
Dialogue: 0,0:05:47.48,0:05:51.74,Default,,0000,0000,0000,,and that's something that can be\Ninvaluable for our mental health journey.
Dialogue: 0,0:05:51.99,0:05:54.87,Default,,0000,0000,0000,,The third thing you probably already know\Nyou should be doing
Dialogue: 0,0:05:54.87,0:05:56.32,Default,,0000,0000,0000,,but might be struggling to do
Dialogue: 0,0:05:56.32,0:05:59.39,Default,,0000,0000,0000,,is to actually Implement\Nsleep hygiene techniques.
Dialogue: 0,0:05:59.64,0:06:01.66,Default,,0000,0000,0000,,There are two types of insomnia:
Dialogue: 0,0:06:02.00,0:06:04.96,Default,,0000,0000,0000,,there's clinical insomnia and\Nthere's behavioral insomnia.
Dialogue: 0,0:06:05.68,0:06:07.85,Default,,0000,0000,0000,,Clinical insomnia is when,\Nfor the most part,
Dialogue: 0,0:06:07.85,0:06:09.35,Default,,0000,0000,0000,,you are doing things right:
Dialogue: 0,0:06:09.44,0:06:13.07,Default,,0000,0000,0000,,your day is structured in a way that\Nshould allow you to fall asleep
Dialogue: 0,0:06:13.07,0:06:16.16,Default,,0000,0000,0000,,and stay asleep reasonably well\Nbut you are unable to do so
Dialogue: 0,0:06:16.16,0:06:17.87,Default,,0000,0000,0000,,and it takes hours to fall asleep.
Dialogue: 0,0:06:17.87,0:06:21.75,Default,,0000,0000,0000,,Behavioral insomnia is when\Nyou have a double shot at 300 p.m.,
Dialogue: 0,0:06:22.03,0:06:25.65,Default,,0000,0000,0000,,you get into bed at 11:00 p.m.,\Nyou scroll on your phone till midnight,
Dialogue: 0,0:06:25.65,0:06:27.92,Default,,0000,0000,0000,,then you toss and turn\Nuntil 3 in the morning.
Dialogue: 0,0:06:28.15,0:06:31.84,Default,,0000,0000,0000,,In other words, you have insomnia\Nbut it's because of choices you're making,
Dialogue: 0,0:06:31.84,0:06:34.85,Default,,0000,0000,0000,,it's not because your brain doesn't know\Nhow to go to sleep,
Dialogue: 0,0:06:34.85,0:06:37.05,Default,,0000,0000,0000,,it's because you're not letting it\Ngo to sleep
Dialogue: 0,0:06:37.05,0:06:40.44,Default,,0000,0000,0000,,and you've set up your life in a way\Nthat simply does not support sleep.
Dialogue: 0,0:06:40.44,0:06:42.17,Default,,0000,0000,0000,,Most people who struggle with sleep
Dialogue: 0,0:06:42.17,0:06:45.75,Default,,0000,0000,0000,,have behavioral insomnia,\Nnot clinical insomnia
Dialogue: 0,0:06:45.99,0:06:50.04,Default,,0000,0000,0000,,Clinical insomnia is actually\Nrelatively rare and it's usually a matter
Dialogue: 0,0:06:50.04,0:06:53.19,Default,,0000,0000,0000,,of lifestyle and habits\Nthat are primarily facilitating
Dialogue: 0,0:06:53.19,0:06:55.68,Default,,0000,0000,0000,,the experience of insomnia.
Dialogue: 0,0:06:55.68,0:06:57.32,Default,,0000,0000,0000,,So my question to you would be:
Dialogue: 0,0:06:57.63,0:07:00.54,Default,,0000,0000,0000,,"Are you actually practicing sleep hygiene
Dialogue: 0,0:07:00.54,0:07:03.61,Default,,0000,0000,0000,,and suffering clinical insomnia\Nas a result
Dialogue: 0,0:07:03.61,0:07:06.50,Default,,0000,0000,0000,,or are you self-sabotaging\Nand then complaining about it?"
Dialogue: 0,0:07:06.79,0:07:09.35,Default,,0000,0000,0000,,Because -- not to put\Ntoo fine a point on it --
Dialogue: 0,0:07:09.35,0:07:12.42,Default,,0000,0000,0000,,but that's basically\Nwhat behavioral insomnia is:
Dialogue: 0,0:07:12.42,0:07:16.75,Default,,0000,0000,0000,,you are -- unintentionally I know, I'm\Noversimplifying things a little bit --
Dialogue: 0,0:07:17.08,0:07:20.42,Default,,0000,0000,0000,,you're making it as difficult as possible\Nfor your brain to fall asleep
Dialogue: 0,0:07:20.42,0:07:23.19,Default,,0000,0000,0000,,and then being, like:\N"Brain, why didn't you fall asleep?"
Dialogue: 0,0:07:23.19,0:07:26.46,Default,,0000,0000,0000,,I mean you're you're kind of gaslighting\Nyour sleep cycle in a sense.
Dialogue: 0,0:07:26.46,0:07:29.88,Default,,0000,0000,0000,,It's a weird way to think of it. I know,\Nbut that's kind of what you're doing.
Dialogue: 0,0:07:29.88,0:07:33.83,Default,,0000,0000,0000,,If you struggle with insomnia,\Ntake a real honest inventory
Dialogue: 0,0:07:33.83,0:07:36.92,Default,,0000,0000,0000,,of your nighttime routine\Nand ask yourself:
Dialogue: 0,0:07:36.92,0:07:41.39,Default,,0000,0000,0000,,"Do I think it's reasonable that I should\Nbe able to fall asleep pretty quickly
Dialogue: 0,0:07:41.39,0:07:44.16,Default,,0000,0000,0000,,or am I basically taking everything\NI know about sleep,
Dialogue: 0,0:07:44.16,0:07:45.45,Default,,0000,0000,0000,,throwing it out the window
Dialogue: 0,0:07:45.45,0:07:47.20,Default,,0000,0000,0000,,and thinking that's still going to work?"
Dialogue: 0,0:07:47.20,0:07:48.24,Default,,0000,0000,0000,,Because it won't.
Dialogue: 0,0:07:48.24,0:07:50.87,Default,,0000,0000,0000,,You're -- you have a brain\Nand you have a nervous system
Dialogue: 0,0:07:50.87,0:07:55.83,Default,,0000,0000,0000,,and we know a lot about how these factors\Naffect our ability to fall asleep
Dialogue: 0,0:07:55.83,0:07:57.12,Default,,0000,0000,0000,,and stay asleep.
Dialogue: 0,0:07:57.12,0:07:59.87,Default,,0000,0000,0000,,And so sleep is not really a mystery,
Dialogue: 0,0:07:59.87,0:08:03.40,Default,,0000,0000,0000,,it's just that most people\Naren't doing it right and that's really
Dialogue: 0,0:08:03.40,0:08:06.36,Default,,0000,0000,0000,,what I want you to consider if you're\Nstruggling with insomnia:
Dialogue: 0,0:08:06.36,0:08:09.77,Default,,0000,0000,0000,,"Am I am I doing it right or am I just\Ngaslighting my own sleep cycle?"
Dialogue: 0,0:08:09.77,0:08:12.78,Default,,0000,0000,0000,,The 4th thing that you probably\Nalready know you should be doing
Dialogue: 0,0:08:12.78,0:08:14.34,Default,,0000,0000,0000,,but might be having trouble with
Dialogue: 0,0:08:14.34,0:08:17.56,Default,,0000,0000,0000,,is minimizing or eliminating\Ndrug and alcohol use
Dialogue: 0,0:08:17.71,0:08:21.60,Default,,0000,0000,0000,,Now this one's a little bit different,\NI know, because this one is harder
Dialogue: 0,0:08:21.60,0:08:24.67,Default,,0000,0000,0000,,for a person to control directly\Nthan some of the other topics
Dialogue: 0,0:08:24.67,0:08:28.04,Default,,0000,0000,0000,,we're going to discuss here and\Nbelieve me, I am understanding of that.
Dialogue: 0,0:08:28.27,0:08:32.14,Default,,0000,0000,0000,,Most people who use drugs and alcohol\Nuse them because they want to feel
Dialogue: 0,0:08:32.14,0:08:35.10,Default,,0000,0000,0000,,anything other than what it is like\Nto be themselves
Dialogue: 0,0:08:35.51,0:08:39.20,Default,,0000,0000,0000,,and it seems like nothing could possibly\Nworse than just waking up today
Dialogue: 0,0:08:39.20,0:08:42.71,Default,,0000,0000,0000,,and feeling like me -- and frankly I know\Nwhat that feeling is like.
Dialogue: 0,0:08:43.14,0:08:46.53,Default,,0000,0000,0000,,Substances put you on a physical\Nand mental roller coaster, though,
Dialogue: 0,0:08:46.72,0:08:49.80,Default,,0000,0000,0000,,where instead of changing\Nwhat it feels like to be you,
Dialogue: 0,0:08:49.80,0:08:53.25,Default,,0000,0000,0000,,which is ultimately the reality\Nthat you are struggling with
Dialogue: 0,0:08:53.25,0:08:57.36,Default,,0000,0000,0000,,you are temporarily escaping\Nwhat it feels like to be you
Dialogue: 0,0:08:57.36,0:09:02.40,Default,,0000,0000,0000,,and when the escape wears up off\Nyou often feel even worse than before
Dialogue: 0,0:09:02.40,0:09:07.20,Default,,0000,0000,0000,,and therefore you feel an even stronger\Ndesire to escape from yourself,
Dialogue: 0,0:09:07.20,0:09:09.75,Default,,0000,0000,0000,,which manifests as increased substance use
Dialogue: 0,0:09:09.75,0:09:12.59,Default,,0000,0000,0000,,and creates a downward spiral that\Nthe longer it goes on
Dialogue: 0,0:09:12.59,0:09:16.30,Default,,0000,0000,0000,,becomes harder and harder\Nto extricate yourself from.
Dialogue: 0,0:09:16.43,0:09:20.02,Default,,0000,0000,0000,,So if this is you, and I have a little bit\Nof a different idea for you here,
Dialogue: 0,0:09:20.02,0:09:23.48,Default,,0000,0000,0000,,because everything else in this video\Nhas been about "here's what you can do".
Dialogue: 0,0:09:23.48,0:09:25.64,Default,,0000,0000,0000,,If you're struggling with drug\Nand alcohol use
Dialogue: 0,0:09:25.64,0:09:28.38,Default,,0000,0000,0000,,and the pattern I just described\Nkind of sounds like you,
Dialogue: 0,0:09:28.38,0:09:31.06,Default,,0000,0000,0000,,maybe it's time to admit that\Nyou cannot do this alone
Dialogue: 0,0:09:31.06,0:09:33.19,Default,,0000,0000,0000,,and that you need some help\Nwith this problem
Dialogue: 0,0:09:33.19,0:09:38.27,Default,,0000,0000,0000,,Substance misuse is probably\Nthe hardest mental health condition
Dialogue: 0,0:09:38.27,0:09:41.88,Default,,0000,0000,0000,,to treat without support,\Nmaybe tied with eating disorders
Dialogue: 0,0:09:41.88,0:09:43.91,Default,,0000,0000,0000,,because they're very similar\Nneurologically
Dialogue: 0,0:09:43.91,0:09:47.35,Default,,0000,0000,0000,,and I think that's mainly because\Nit's so easy to lie to yourself.
Dialogue: 0,0:09:47.80,0:09:50.48,Default,,0000,0000,0000,,And, you know, most people\Naren't deceiving themselves
Dialogue: 0,0:09:50.48,0:09:54.02,Default,,0000,0000,0000,,about their depression or their anxiety\Nso, like, well, it's not that bad.
Dialogue: 0,0:09:54.47,0:09:56.53,Default,,0000,0000,0000,,Usually you face those things\Npretty head on
Dialogue: 0,0:09:56.53,0:09:58.60,Default,,0000,0000,0000,,you're like no this is awful\Nand I need help
Dialogue: 0,0:09:58.60,0:10:01.93,Default,,0000,0000,0000,,but when it comes to things that produce\Na momentary sense of reward
Dialogue: 0,0:10:01.93,0:10:04.63,Default,,0000,0000,0000,,like eating disorders and substance misuse
Dialogue: 0,0:10:05.22,0:10:07.88,Default,,0000,0000,0000,,you tend to rationalize,\Nyou tend to explain,
Dialogue: 0,0:10:07.88,0:10:10.80,Default,,0000,0000,0000,,you tend to minimize,\Nyou tend to make excuses.
Dialogue: 0,0:10:10.80,0:10:15.76,Default,,0000,0000,0000,,And if you've had several unsuccessful\Nattempts at changing those habits
Dialogue: 0,0:10:15.76,0:10:20.35,Default,,0000,0000,0000,,for yourself, maybe it's time to stop\Nputting so much pressure on yourself,
Dialogue: 0,0:10:20.35,0:10:23.96,Default,,0000,0000,0000,,to accept some help and to accept\Nsome support in this domain.
Dialogue: 0,0:10:24.07,0:10:27.66,Default,,0000,0000,0000,,There is no shame in that: this is\Ntypically not a solo endeavor
Dialogue: 0,0:10:27.66,0:10:30.27,Default,,0000,0000,0000,,and it might be time to think\Nabout asking for for help
Dialogue: 0,0:10:30.27,0:10:31.97,Default,,0000,0000,0000,,The fifth thing that you probably already\Nknow you should be doing
Dialogue: 0,0:10:31.97,0:10:33.80,Default,,0000,0000,0000,,but might be having a hard time doing
Dialogue: 0,0:10:33.80,0:10:35.66,Default,,0000,0000,0000,,is being physically active every day.
Dialogue: 0,0:10:35.66,0:10:37.80,Default,,0000,0000,0000,,So I mean, this one is no mystery right?
Dialogue: 0,0:10:37.80,0:10:40.42,Default,,0000,0000,0000,,You probably had a million people\Ntell you this already,
Dialogue: 0,0:10:40.42,0:10:41.88,Default,,0000,0000,0000,,including your doctor every time\Nyou see them
Dialogue: 0,0:10:41.88,0:10:44.68,Default,,0000,0000,0000,,and every other medical professional\Nyou interact with.
Dialogue: 0,0:10:44.68,0:10:47.24,Default,,0000,0000,0000,,You've probably heard it so many times\Nthat you're sick of hearing it
Dialogue: 0,0:10:47.24,0:10:49.99,Default,,0000,0000,0000,,and you have an innate automatic\Ndefensive response
Dialogue: 0,0:10:49.99,0:10:51.46,Default,,0000,0000,0000,,when someone says this to you.
Dialogue: 0,0:10:51.46,0:10:55.17,Default,,0000,0000,0000,,So sorry about that, because I probably\Njust triggered it but here's the thing:
Dialogue: 0,0:10:55.32,0:10:58.75,Default,,0000,0000,0000,,your brain needs blood your brain\Ndoes not work very well
Dialogue: 0,0:10:58.75,0:11:02.61,Default,,0000,0000,0000,,if it does not have healthy\Naccessible blood flow.
Dialogue: 0,0:11:02.61,0:11:05.23,Default,,0000,0000,0000,,It's literally one of the resources\Nyour brain runs on,
Dialogue: 0,0:11:05.23,0:11:09.77,Default,,0000,0000,0000,,it's like gasoline for your brain and\Nmost of us have very sedentary lifestyles
Dialogue: 0,0:11:09.77,0:11:12.84,Default,,0000,0000,0000,,which negatively impact\Nour cardiovascular health.
Dialogue: 0,0:11:12.84,0:11:16.01,Default,,0000,0000,0000,,I mean, that's that's just the way\Nsociety is, it's not your fault.
Dialogue: 0,0:11:16.01,0:11:19.16,Default,,0000,0000,0000,,That's the way society has gone:\Nmost jobs don't use our bodies.
Dialogue: 0,0:11:19.16,0:11:21.54,Default,,0000,0000,0000,,If you have a very physically active job
Dialogue: 0,0:11:21.54,0:11:23.27,Default,,0000,0000,0000,,you probably don't need to worry\Nabout this because
Dialogue: 0,0:11:23.27,0:11:26.37,Default,,0000,0000,0000,,you are physically active every day,\Nit doesn't have to be extra,
Dialogue: 0,0:11:26.37,0:11:28.36,Default,,0000,0000,0000,,it doesn't have to be prescribed exercise
Dialogue: 0,0:11:28.36,0:11:32.39,Default,,0000,0000,0000,,if you get this in from your job\Nor from your kids or whatever: fine.
Dialogue: 0,0:11:32.39,0:11:34.52,Default,,0000,0000,0000,,But if you're like me
Dialogue: 0,0:11:34.52,0:11:37.88,Default,,0000,0000,0000,,and you literally just sit on your butt\Nfor nine hours a day at work,
Dialogue: 0,0:11:37.88,0:11:42.74,Default,,0000,0000,0000,,you need to add this if your\Npredefined life doesn't have enough of it.
Dialogue: 0,0:11:42.74,0:11:47.58,Default,,0000,0000,0000,,I'm not a fan of how society\Nhas made us so sedentary
Dialogue: 0,0:11:47.58,0:11:51.92,Default,,0000,0000,0000,,but it is what it is since your brain\Nneeds blood to work right.
Dialogue: 0,0:11:51.92,0:11:55.06,Default,,0000,0000,0000,,Cardiovascular health is brain health.
Dialogue: 0,0:11:55.06,0:11:58.80,Default,,0000,0000,0000,,if you constantly feel foggy, forgetful,\Ndistracted or moody,
Dialogue: 0,0:11:58.98,0:12:01.98,Default,,0000,0000,0000,,it might be because your brain\Ndoesn't have enough blood flow
Dialogue: 0,0:12:01.98,0:12:05.02,Default,,0000,0000,0000,,it might be because your brain\Ndoesn't have one of the resources
Dialogue: 0,0:12:05.02,0:12:07.76,Default,,0000,0000,0000,,that it needs to keep your prefrontal\Ncortex powered on.
Dialogue: 0,0:12:07.76,0:12:10.56,Default,,0000,0000,0000,,Because all the things that I just said\Nlive there
Dialogue: 0,0:12:11.01,0:12:14.25,Default,,0000,0000,0000,,and when your brain is lacking in any\Nessential resource
Dialogue: 0,0:12:14.25,0:12:16.54,Default,,0000,0000,0000,,-- blood, oxygen, rest\Nor caloric energy --
Dialogue: 0,0:12:16.54,0:12:20.37,Default,,0000,0000,0000,,it enters a low power mode, much like\Nwhat's on your phone
Dialogue: 0,0:12:20.37,0:12:22.59,Default,,0000,0000,0000,,or your tablet or your laptop,
Dialogue: 0,0:12:22.59,0:12:25.50,Default,,0000,0000,0000,,and certain processes don't work as well\Nas they normally do.
Dialogue: 0,0:12:25.50,0:12:28.68,Default,,0000,0000,0000,,The first part of the brain\Nthat takes the hit
Dialogue: 0,0:12:28.68,0:12:31.27,Default,,0000,0000,0000,,when we're low on resources\Nis the prefrontal cortex:
Dialogue: 0,0:12:31.27,0:12:34.16,Default,,0000,0000,0000,,it's executive functioning,\Nit's emotion regulation
Dialogue: 0,0:12:34.16,0:12:35.75,Default,,0000,0000,0000,,it's social engagement.
Dialogue: 0,0:12:35.75,0:12:37.96,Default,,0000,0000,0000,,So, if those are things\Nyou're struggling with,
Dialogue: 0,0:12:37.96,0:12:40.05,Default,,0000,0000,0000,,it's probably because your brain\Ndoesn't have
Dialogue: 0,0:12:40.05,0:12:42.45,Default,,0000,0000,0000,,all the resources it needs to\Ndo its job properly.
Dialogue: 0,0:12:42.45,0:12:45.56,Default,,0000,0000,0000,,The one thing I always try to emphasize\Nwith physical activity too
Dialogue: 0,0:12:45.56,0:12:48.90,Default,,0000,0000,0000,,is the way you do it\Nreally doesn't matter:
Dialogue: 0,0:12:49.13,0:12:51.20,Default,,0000,0000,0000,,if you want to lift weights, lift weights;
Dialogue: 0,0:12:51.20,0:12:52.36,Default,,0000,0000,0000,,if you want to run, run; ////
Dialogue: 0,0:12:52.36,0:12:53.60,Default,,0000,0000,0000,,if you want to do team sports, \Ndo team sports;
Dialogue: 0,0:12:53.60,0:12:55.92,Default,,0000,0000,0000,,if you hate some certain type\Nof exercise, don't do it.
Dialogue: 0,0:12:57.60,0:12:59.76,Default,,0000,0000,0000,,it's not it's not hugely critical\Nhow you do it
Dialogue: 0,0:13:02.36,0:13:05.12,Default,,0000,0000,0000,,it's just critical that you do it.
Dialogue: 0,0:13:05.12,0:13:08.28,Default,,0000,0000,0000,,So find something that you\Neither like ideally.
Dialogue: 0,0:13:08.28,0:13:09.80,Default,,0000,0000,0000,,If there's nothing,\Nlike literally nothing,
Dialogue: 0,0:13:09.80,0:13:11.16,Default,,0000,0000,0000,,find the thing you hate the least.
Dialogue: 0,0:13:11.16,0:13:14.40,Default,,0000,0000,0000,,It can be some weird obscure thing:
Dialogue: 0,0:13:14.40,0:13:16.72,Default,,0000,0000,0000,,maybe you want to get into hobby horsing,
Dialogue: 0,0:13:16.72,0:13:18.00,Default,,0000,0000,0000,,and if you don't know what that is,\Nyou should look it up on social media.
Dialogue: 0,0:13:19.76,0:13:21.92,Default,,0000,0000,0000,,It's a fascinating world\Nif you do know what it is.
Dialogue: 0,0:13:21.92,0:13:23.88,Default,,0000,0000,0000,,I appreciate the people who understand\Nmy obscure references
Dialogue: 0,0:13:25.44,0:13:28.60,Default,,0000,0000,0000,,because there are many of them.
Dialogue: 0,0:13:28.60,0:13:29.96,Default,,0000,0000,0000,,Just do something to get that blood\Ngoing to your brain.
Dialogue: 0,0:13:29.96,0:13:32.92,Default,,0000,0000,0000,,You might be amazed how much it helps, \Nyou really might be amazed.
Dialogue: 0,0:13:35.96,0:13:38.96,Default,,0000,0000,0000,,The sixth and final thing that you probably\N-- asterisk to this one --
Dialogue: 0,0:13:38.96,0:13:40.92,Default,,0000,0000,0000,,probably know you should be doing\Nbut are probably having trouble doing
Dialogue: 0,0:13:42.80,0:13:45.32,Default,,0000,0000,0000,,is to stop beating yourself up\Nabout how long it is taking
Dialogue: 0,0:13:45.32,0:13:47.56,Default,,0000,0000,0000,,to get your life in order.
Dialogue: 0,0:13:47.56,0:13:50.36,Default,,0000,0000,0000,,Now I realize that you might\Nhave been doing that
Dialogue: 0,0:13:52.12,0:13:54.68,Default,,0000,0000,0000,,throughout this video already\Nbecause as I'm saying things
Dialogue: 0,0:13:56.32,0:13:58.20,Default,,0000,0000,0000,,that you probably already knew\Nyou should be doing,
Dialogue: 0,0:13:58.20,0:13:59.40,Default,,0000,0000,0000,,you might have been beating yourself up,\Nguilt tripping yourself, shaming yourself,
Dialogue: 0,0:14:01.48,0:14:04.44,Default,,0000,0000,0000,,and if you were knock it off right now.
Dialogue: 0,0:14:04.44,0:14:06.88,Default,,0000,0000,0000,,Sorry I had to say it that way,
Dialogue: 0,0:14:06.88,0:14:09.28,Default,,0000,0000,0000,,but seriously you're not doing yourself\Nany favors.
Dialogue: 0,0:14:09.28,0:14:12.32,Default,,0000,0000,0000,,We all have enough pressure on us already,\Nprobably more than enough pressure
Dialogue: 0,0:14:13.52,0:14:15.08,Default,,0000,0000,0000,,probably a maladaptive amount of pressure,
Dialogue: 0,0:14:15.08,0:14:17.40,Default,,0000,0000,0000,,and change is hard.
Dialogue: 0,0:14:17.40,0:14:19.48,Default,,0000,0000,0000,,Our brains actively resist it\Nbecause they're wired for homeostasis
Dialogue: 0,0:14:23.44,0:14:25.88,Default,,0000,0000,0000,,We associate familiarity\Nwith safety and with security
Dialogue: 0,0:14:25.88,0:14:27.92,Default,,0000,0000,0000,,and on a very basic survival level,
Dialogue: 0,0:14:27.92,0:14:30.44,Default,,0000,0000,0000,,we fight back against\Nour own attempts to change.
Dialogue: 0,0:14:30.44,0:14:32.76,Default,,0000,0000,0000,,Putting too much pressure on yourself\Ntends to keep you stuck
Dialogue: 0,0:14:32.76,0:14:35.64,Default,,0000,0000,0000,,So try patience and gentleness instead\Nand see what happens.
Dialogue: 0,0:14:38.28,0:14:41.72,Default,,0000,0000,0000,,It is amazing what people can do\Nwhen they finally feel understood
Dialogue: 0,0:14:43.76,0:14:46.04,Default,,0000,0000,0000,,and are treated with respect\Nand compassion.
Dialogue: 0,0:14:46.04,0:14:48.44,Default,,0000,0000,0000,,And it is very possible that the person\Nmost standing in your way
Dialogue: 0,0:14:49.92,0:14:51.72,Default,,0000,0000,0000,,of feeling those things and\Nexperiencing those things is you.